You’ll perform a row, reverse fly, and triceps kickback from a plank position—over and over for 90 seconds. Your core muscles will have to work overtime to keep your body stable in the absence of one of your four bases of support.

Advertisement - Continue Reading Below

You’ll also hammer your triceps, shoulders, and back with the kickbacks, flys, and rows.

A Part of Hearst Digital Media
Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.